RE: Describe Your Running Today

Six miles easy trails at lunchtime, in anticipation of tomorrow's Independence Day 10K.

Today I felt tired for our weekly club interval session, and so I cruised. 15min jog + strides + 4x1200m in 4:33, 4:19, 4:29, 4:21, + 10min jog.

2 mile warm-up into a 5 mile tempo early in the morning. Felt good so I added on another 5 miles a regular pace. Mostly this saves me from having to double some day this week.

A quick two miles. Lots going on today. Didn't feel too bad, but the back & arms were a bit stiff from two days of heavy duty hedge trimming & hauling clippings after work. The job is almost done thankfully. Does that count as a workout of sorts?

NOTE: [NOT a paid endorsement]

The Black & Decker 'Hedgehog' hedge trimmer is great, I just got one two days ago. It made the job easier, I can only cringe at how sore I'd be today if I had not picked up a new one. The old model I have (from a relative) is ten years in age & still works, but there's no comparison in power and reduced vibration.

WARNING: Keep your shrubs at a MANAGEABLE height. Ouch.

Today I did 50min easy, therapeutic jogabout trails / dirt roads + 4x100m-ish strides on paved road at Mile-ish pace + 5min jog. Aaaaah! Trying to find "that lovin' feeling".

Pete wrote:

If you run this workout nearly as hard as you can manage (on short jog rest), and finish feeling like you could manage one more rep at the same pace but would prefer not to, it should be a reasonable indicator of 5k race pace. Sounds like you took it a little easier than that, so I suppose it's hard to say for sure, but probably safe to say 72s/lap or maybe a hair quicker. That's what, about 15 flat? I imagine you might have more in you than that if your aerobic fitness is strong (since you've got plenty of speed), but who can say for sure. Good luck in your next race, and my apologies to your coach. :-)

Well, unfortunately for me, you were way off with your prediction. I crawled through a 19:42. Yikes! My coach said you had me do that workout too close to race day. I guess she was right. She keeps telling me she knows better than anonymous people on a message board. Maybe she's right. She sure knew more that Skuj about training. I guess now I'll have to listen to her for a while. Anyway it's back to the drawing board.

Skuj wrote: Running Dogg is expanding his repertoire. Welcome to the club, Pete! :)

Did I miss something from an earlier thread?

If this guy actually did those 1200s, he must have walked that 5k. Did you piss him off and he's just being a dink and I didn't see it? Seems like it, no?

Me, we're in the process of packing and loading furniture. Monday I did 3 x (3 x 300) w/100 slow jog rest @ 49.0s. Very demanding session for me.

Last coupla days I've squeezed in some decent EZ mileage, with 6 incl 3 @ 6:25ish today. Will do some long'ish moderate aerobic work Friday or Saturday, then race 1500 again next Wednesday.

Search. Read. Notice the pattern, the modus operandi.

That's what happens Pete, when you try to be nice and help a Troll! :)

Pete wrote:

[quote]

If this guy actually did those 1200s, he must have walked that 5k. Did you piss him off and he's just being a dink and I didn't see it? Seems like it, no?

I agree. I can only manage 5x1200 in 3'55 - 4' with 2 min rest (90% effort) and I ran 16'50". Even I do a hard workout 2 day before a 5K, I can still run a 5K in 17'30ish. Unless his time was not right for 1200 (Maybe that is for 1K instead???)

Today, I was doing a easy run (expected to be 45 min @7min/mile) and the temp. and humidity killed me (88F with 95%) and I crawl for 40 min at 7'45" pace and feel tired (This is my first run after it has been raining for the past month in Dallas area). We'll see how it goes in the next few days, it is supposed to become hotter, but less humidity....

Running Dogg wrote:

Well, unfortunately for me, you were way off with your prediction. I crawled through a 19:42. Yikes! My coach said you had me do that workout too close to race day. I guess she was right. She keeps telling me she knows better than anonymous people on a message board. Maybe she's right. She sure knew more that Skuj about training. I guess now I'll have to listen to her for a while. Anyway it's back to the drawing board.

Big mistake doing a hard workout two days before a race. You should know better. Don't blame your coach, Pete, Skuj, or anyone else for your own mistake.

Ran the annual holiday race today and improved over a minute from last year! Not good enough for a medal -- 10th in my age group (old) -- but satisfying nonetheless. Day off tomorrow, then we'll see what's in store for Friday.

Pete,

Is the meet at the Terry Fox track, according to the website the meet starts at 7pm, any idea when the 5000m would commence?

runner39 wrote: Pete,

Is the meet at the Terry Fox track, according to the website the meet starts at 7pm, any idea when the 5000m would commence?

Yes, that's the meet. Last year they had a 5000 and 10000 on the schedule, but both got cancelled due to lack of interest. I drove a couple hours to get there for the 10k to find it cancelled. But I digress. This year the 5000 should go - I know another guy who plans to run and is recruiting a couple of buddies to pace him, and I will probably also recruit a faster guy, to makes sure there's enough entries so they don't cancel.

I don't know what time the 5k will go, but I imagine it'll be the last event, which would probably make the start around 8:30 or so.

Recovery run today -- about 55 minutes easy. Still a little sore from the hard efforts this week.

Thanks to all for the advice (not you, Skuj). I will definitely take it to heart. And thanks for believing in me.

how can you find out for sure the 5000m will be run, I am driving more than a couple of hours, so would kind or like to make sure it isn't cancelled

runner39 wrote: how can you find out for sure the 5000m will be run, I am driving more than a couple of hours, so would kind or like to make sure it isn't cancelled

You might want to email the organizers and ask them. Last year, had I insisted, I think the guy told me they would have run the 10k for me, but I'd be on my own. The thought of running 25 laps all by myself wasn't very appealing, so I doubled the 800/1500 instead.

I can guarantee that barring injury I'll run it, so there'll be at least one other guy. I would think I should be in the 15:50-16:00 range by then, but one can never tell for sure. The buddy who plans to run and bring company ran 15:45 last year and is racing faster this year (4:04 1500 last week), so he's probably going to run under 15:30. If you're looking for a faster field, you probably need to recruit them yourself, since this is just a twilight meet. There are guys there who can go faster (much faster even), but I don't know how many of them would have this meet on their calendars. Maybe a bunch of fast guys plan to run this, but if they do, I don't know about it (not that I would know, mind you).

I will hopefully be in the 16:30-16:40 range, I'll just tag along behind you guys

runner39 wrote: I will hopefully be in the 16:30-16:40 range, I'll just tag along behind you guys

Today I did 35min jogabout on some grassy school fields, plus 4x125m-ish strides on a paved road, plus 5min jog. It was lovely, in glorious summer weather.

The 5000m talk is exciting. I'm getting "up" for a road mile in a couple of days.

Years ago I went to one of those Ottawa Twilight meets at T.Fox. There were MANY heats of 1500m, based on time. It was a real thrill to see such an "inclusive" meet. I don't think we should have so many "hi performance" meets in this country. We can't afford that with the state of our sport. ie A dozen athletes with only their collegues and coaches in the stands. There was a real buzz at the Ottawa meet I went to. The 5-6min 1500m people were being cheered on like they were El G. I'll never forget it. I was 3rd in the 1500m, in 4:04, leading into the last 100m, when I heard the announcer say "and here comes XXXX, the Ont HS Steeplechase champion....", and sure enough, he and his pal blew by me, hahaha....

runner39 wrote:

I will hopefully be in the 16:30-16:40 range, I'll just tag along behind you guys

Can either you or Pete give me the details on this event? I'm still looking for an opportunity to break 16:00 and this sounds like it might fit the bill. Thanks in advance.